Online Registration for Aquasize For Everyone! is Open.

Finally!  My classes for the summer have been approved and are posted on the Ocala Parks website.  Registration is now open to the public.

Aquasize for Everyone! meets on Tuesday and Thursday at 6:30 p.m. This class provides a workout that incorporates the use of buoyancy equipment such as noodles, buoyancy belts/cuffs and hand buoys. Class activities include stretching, cardio, toning, strength training, and abdominal workouts. Music is used to make it lively and fun. Modifications will be demonstrated for all fitness levels. 18+
 
Appropriate swim wear is required.  
No shorts, cutoffs, or items with metal fasteners, rivets, zippers or buckles.
 
To register in person:  
See Diane, Carol, or Anne at 8th Ave Senior Center or call Diane Leaf and she will help you register online with a credit card at 352-401-3916.


To register online:

Go to http://ocalafl.org/recpark

Click on the big red button that says ONLINE REGISTRATION, Recreation and Parks Online Registration.

1.   Request an account and register by filling in all the fields.  Be sure not to leave anything blank or it will not accept it. If you already created an account last year, just log in.

2.   If you are newly registering, they will send you an email (to the address you told them).  Go to your email and click on the link to confirm your account.

3.   Once you have done that, on the log in screen you can check the box Remember Me and click Sign In.  Clicking the box will keep you from having to fill it in every time.

4.   A list will come up.  Look under the heading Other Services and click on Register for Programs.

5.   Once the big table comes up if you click on the down arrow beside Locations and choose Hampton Aquatic Fun Center it will make it easier to locate the water fitness classes you want. 

6.   FYI: The Aquability class on the list is designed for those with disabilities & is led by folks other than me.

7.   Registration for Aquacize for Everyone! class is available for sign up! The class meets every Tuesday and Thursday at 6:30 p.m.  The first session runs from Tuesday, June 5, 2012 to Thursday, June 28, 2012.  The second session is from July 10, 2012 to Thursday, August 2, 2012.  The last session for the summer will begin August 7, 2012 and last until Thursday, August 30, 2012. 

8.   I advise all participants to wear a visor or ball cap, sunglasses and a good sun block.

10. If it rains, we will still hold class.  If it is thundering and lightening we will most likely cancel class. Diane Leaf is the contact person for weather questions. 

Just some notes in addition to previous postings regarding equipment:

Never use regular land-based weight in the water. The use of flotation devices may be used to increase buoyancy may help to compensate for reduced natural buoyancy. However, using buoyancy devices below the waist can result in an unstable condition. A user with too much buoyancy at the ankle level may find it difficult to maintain an upright position (e.g. ankle cuffs). Water Barbells are small foam barbells, which increase the resistance as you move your arms through the water and are not meant to be the sole means of flotation in deep water.

This is a list of some common types of equipment you may find at your pool:

Aqua Step - used to perform step aerobics in the water using a special non-skid surface

Flotation Belts - attached to waist to provide additional buoyancy allowing you to increase your range of
motion and work more muscles

Gyro Joggers - two foam rubber circles worn on the wrists or ankles to increase water resistance

Hand Webs - webbed gloves used to increase water resistance

Kickboards - used to provide extra buoyancy allowing you to increase your range of motion and work
more muscles

Water Noodles - are long cylinders of foam that can provide increased buoyancy and increased resistance

Heart Rates as they pertain to water exercise.

I am continuing to share some more of the information I learned in a recent course I took and while we do not use this method of monitoring our progress, I thought it might be interesting for you to read about how and why it works. 

Heart Rates
Heart rate determinations are not the same for land as for exercise in water. Studies have shown that water-based exercise heart rates are lower during water exercise, yet the same benefits are the same as land-based exercise.

Aqua heart rates are approximately 13% lower. This may lead to concern for some people who may feel that they are not working hard enough using a land based reference. Heart rates will depend on body position in water. When the body is in a vertical position, heart rates will be about 10 beats lower. In the horizontal position, heart rates will be about 17 beats lower.

As an example, a land-based training heart rate of 150 bpm would indicate a water based heart rate of about 140 bpm. It is recommended that a 6 second count be used instead of a 10 second count to account for the increased cooling effect of water, which cools four times faster in water than air.

When performing aquatic exercise, be aware that heart rate may not be the best indicator of the intensity of your workout. Studies have shown that persons who participate in both land- and water-based exercise often find their heart rates lower during water exercise, yet they receive the same benefits.

Possible reasons they list for land-based and water-based heart rate differences are:

• Compression - Hydrostatic pressure on the veins aids in the venous return of blood to the heart.
• Dive Reflex - When the face is submerged in water, a natural process lowers the heart rate and blood pressure. This may even occur in chest high water.
•  Gravity - Blood requires less effort to flow back up to the heart.Partial Pressure - A gas (oxygen) enters a liquid (blood) more readily under pressure.
• Temperature - Since water has a greater cooling effect on the body, there is less effort required of the heart.

Due to the hydrostatic pressure of water which exerts external pressure on the chest, some participants shallow breathe (top breathing). It is important to recognize that this is occurring and encourage them to execute full breathing to avoid artificially and dangerously increasing the heart rate and blood pressure.

(Just like I always say!)  Keep in mind that raising arms high overhead can artificially increase blood pressure and heart rate relative to VO2 requirements. [Aerobic capacity is the ability of the body to collect and transfer oxygen from the air through the lungs and blood to the working muscles.  This is related to cardio-respiratory endurance and is referred to a maximal oxygen consumption or VO2 Max.] 

(Did you know that aerobic capacity supposedly reduces at about 10% per decade after 30 years of age? I would think that working out in the water would change this statistic. Hmmm...someone should do a study on this! )